4.15.19 Training Sessions (3)

GENERAL FITNESS
“Primer”
DB Man-Maker Mini-Strength Ladder
10 reps, AHAP
7 reps, AHAP
5 reps, AHAP
3 reps, AHAP
Then:
“45/15 Circuit”
45s of work + 15s transition
1. Assault Bike
2. Burpee/Split Jumps
3. Whipsmash
4. Mountain Climbers
5. Heavy H2H Kettlebell swings (70/53)
6. Dead Hang (perform a pull-up every 10s)
7. Rest
4 rounds (28′)
Then:
Cool Down:
-2×1:00 Pigoen Stretch
-Foam Roll IT Bands




STRENGTH
2×10 Shoulder Taps
2×10 Scap Push-ups
Then:
16-14-12 Alt. DB Strict Press, climbing
Then:
Work up to a heavy 8-Rep BB Push Press
Then, with that load…
5×5 Strict Press
Rest fully
Between set foam roll lats and roll upper back
Then:
4×10 BB Bent-Over Row
Between sets do 30/30 Side Plank
Then:
Cool Down:
-Pec doorway stretch




CROSSFIT
4 rounds:
5-10-15-10 UB HSPU + 30s L-Sit
Then:
Snatch Complex warm-up
Then:
Snatch
2×65%
2×75%
1×80%
1×85%
2 attempts at 90%
Then:
“Amanda”
9-7-5
Ring Muscle-ups +
Squat Snatch (135/95)
12′ Cap
Then:
Cool Down:
-2×1:00 Pigoen Stretch
-Foam Roll IT Bands




PHOTOS